Final answer:
Portion control is crucial for a balanced diet and involves understanding serving sizes such as ½ cup of broccoli or a small cucumber for nonstarchy vegetables. It's beneficial to fill half of your plate with a variety of vegetables and fruits according to MyPlate guidelines and to use smaller plates to make servings appear larger and satisfy hunger without overeating.
Step-by-step explanation:
Understanding Nonstarchy Vegetables Portion Sizes
Proper portion control is essential for maintaining a healthy diet and can help prevent overeating. A typical portion size for various nonstarchy vegetables includes for example, 1 cup of leafy greens like spinach or lettuce, and ½ cup of common vegetables like cucumber or broccoli. Similarly, the exchange list provides examples such as ½ cup of cooked peas or summer squash, which help individuals gauge how much of these items equal a serving.
When filling your plate, it's recommended to follow MyPlate guidelines which suggest filling half of your plate with a variety of colorful vegetables and fruits. This not only ensures you get plenty of nutrients and fiber but also helps with portion control by visually aiding you to limit the amount of food on your plate. Keep in mind that these portion sizes are general guidelines and may vary based on dietary needs and guidelines specific to you.
Remember to avoid 'super-sizing' your food and use tools like nutrition facts labels, and the MyPlate concept on a smaller plate to keep your portions in check without feeling deprived. These strategies are particularly useful when estimating portion sizes for starchy vegetables like potatoes, which come in various forms and sizes, such as 1 large baked potato or 20 French fried pieces.